Training 9-26-16 to 10-2-16

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Monday

A1: Deadlift @32x1 - Heavy 3
A2: Mobilize Shoulders 60s between every set
+
4 Sets not for time:

6/Side DB Lunge *not alternating
Assault Bike 15 Cals
15 Unbroken Wall Ball as heavy as possible
15 Squat Jump
Rest 1

Tuesday

OTM x 12

Jerk x 3, 2, 1, 3, 2, 1
Toes to bar x 8-12

Rest 2

OTM x 12

Push Press x 10-12
Wtd Pull Up x 6-8, 3-5, 1-2, 6-8. 3-5, 1-2

Rest 2

OTM x 6

20s wtd Plank + 10 V-up


Wednesday

AMRAP 10

8 Box Jump w/step down
8 KBS
8 Assault Bike Cals
8 NPUB

Rest 2

AMRAP 10

12 Cals Row
9 Thruster
6 Burpee

Rest 2

AMRAP 10

10-9-8-6-5-4-3-2-1

DB Hang Snatch + 30 Double Under

 

Thursday

15 OTM

Hang Clean (3, 2, 1) x 5
*build in waves starting light

Rest 2

8 OTM


Front Squat x 5, 3, 1, 5, 3, 1, 1, 1

3 Sets

4 Jefferson Curl
5 Strict wtd HLR + 5 Strict Toes to Bar
60s/side Couch Stretch

Friday

A1: Overhead Squat @20x1 - 3-5 x 5
A2: Mobs between every set including warm up 60s
+
AMRAP 15

50m Waiter Walk
1 TGU
50m Waiter Walk
1 TGU

Saturday

Groups of 3

AMRAP 10

15 Thruster
Max Row
Max V-UP

Rest 3

AMRAP 10

20 KBS
Max Assault Bike
Max Shoulder Taps in FLR

Rest 3

Sled 120m
AMRAP 5 Pull Ups + 10 Push ups
Rest

Sunday

Rest